(215) 291-2968 Saturday - Aug 08, 2020

WOD 063020: Hold Up Wait A Minute Virtual Workout!


NovemF.I.T. & Novem BootCamp: Please input your scores for today’s work out here:  Oly: Power Snatch (4) 1 x @ 60%, (3) 1 x @ 70% Power Clean & Jerk (4) 1+1 x @ 60%, (3) 21 x @ 70% Speed Front Squat (5) 3 x @ 65% Power: BENCH PRESS (4) 8 x

NovemF.I.T. & Novem BootCamp:
Please input your scores for today’s work out here:

Oly:
Power Snatch
(4) 1 x @ 60%, (3) 1 x @ 70%

Power Clean & Jerk
(4) 1+1 x @ 60%, (3) 21 x @ 70%

Speed Front Squat
(5) 3 x @ 65%

Power:
BENCH PRESS
(4) 8 x @ 65% of a 1 RM
(1) 8+ x 65% (1-2 reps shy of failure)

Dumbbell or KB Rows (2x DB or KB)
(4) 12 x @ AHAP

ACCESSORIES
SUPER SET THESE: 3 Sets of 15 reps for each
DB or Plate Lateral Raises @ AHAP
DB Chest Flies @ AHAP
DB Alternating Curls @ AHAP

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